You've probably noticed there's a lot of debate about whether you need to run to improve cardio, or whether other activities like walking or hiking could replace it.

I'm a personal trainer who walks and runs for different reasons: I walk to ease stress, exercise (myself and my dog) and contribute toward my overall activity levels (known as NEAT), while I run to strengthen my heart and lungs and feel good.

But with the rise in rucking popularity, which involves walking with a weighted vest, I wanted to speak with those in the know to see if it could replace running for cardio. Below, a strength coach and running expert weigh in.

"Rucking offers several benefits, including improved cardiovascular fitness and muscular endurance, and increased functional capacity," says Rebecca Kennedy, a strength coach and Peloton instructor. "It supports postural strength and endurance and provides a low-impact form of conditioning with adjustable intensity. Finally, it’s accessible and enjoyable."

"Rucking is certainly lower impact, with less ground-reaction forces, although foot injuries have been reported anecdotally," says running expert and coach ArjThiruchelvam. "There are certainly benefits to strength and posture and, in a calorie-controlled diet, this would help support fat loss.

"Running naturally poses a high injury rate amongst beginners and those with very high volumes or who are deconditioned," he adds.

, 2020) to lead to substantial health and longevity benefits in addition to lower risk of all-cause mortality, starting with just one dose per week. It’s incredibly efficient at improving VO2 Max and also supporting bone health," Thiruchelvam tells us.

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